| RX | L1 | L2 |
| 3 RFT 500m Row 20 DB Push Press (55\35) 15 DB Hang Cleans (55\35) 10 Pull-Ups 10 Hand Release Push Ups |
3 RFT 500m Row 20 DB Push Press (35\20) 15 DB Hang Cleans (35\20) 10 Pull-Ups\Ring Rows 10 Hand Release Push Ups |
2-3 RFT 500m Row 20 DB Push Press (Coache Choice) 15 DB Hang Cleans (Coaches Choice) 10 Pull-Ups 10 Hand Release Snaking Push Ups |